How can blood sugar levels rise silently? Look for answers in your biscuit, salad dressing, mayonnaise and dips

Dr Richa Chaturvedi, senior consultant, endocrinology, Indraprastha Apollo Hospitals, New Delhi, decodes a new study on the impact of emulsifiers and additives on insulin resistance

A new study, published recently in The Lancet, has now identified seven food emulsifiers found in processed foods that are associated with an increased risk of developing Type 2 diabetes. (Pexels)

Next time you pick up a jar of mayonnaise, salad dressing, cookies, breads or ice creams, think twice. Turn to the label and see how much of emulsifiers – binding agents that mix two separate substances like oil and water – are listed in the ingredients category as additives. A new study, published recently in The Lancet, has now identified seven food emulsifiers found in processed foods that are associated with an increased risk of developing Type 2 diabetes. And you could be having them despite keeping to a lifestyle discipline.

The seven included tripotassium phosphate, a calcium salt found in many nutritional supplements, mono and diglycerides, types of fat, sodium citrate, carrageenans or additives from seaweed, guar gum, xanthan gum, gum Arabic, all plant derivatives. According to Dr Richa Chaturvedi, senior consultant, endocrinology, Indraprastha Apollo Hospitals, New Delhi, these substances interfere with the functioning of gut bacteria and metabolism, which lead to insulin resistance. The study has flagged an increase in diabetes risk factors by up to 15 per cent when we make a habit of consuming them.

How do food emulsifiers increase the risk of Type 2 diabetes?

Story continues below this ad

Food emulsifiers are commonly used in processed foods to improve texture and extend shelf life. These additives can interfere with the gut microbiome, which plays a crucial role in metabolic health. Emulsifiers damage the protective mucus layer in the gut, allowing bacteria and food particles to interact more closely with the intestinal wall. This can trigger low-grade inflammation and alter the composition of gut bacteria. An imbalance in gut microbes can lead to weight gain, insulin resistance and a higher risk of developing Type 2 diabetes. This has been seen in both animal studies and human trials.

What are common emulsifiers and which food products have them?

Some common examples of emulsifiers are known by numbers like Lecithin (E322),

carboxymethylcellulose (E466), mono- and diglycerides (E471), polysorbates (E433-436) and carrageenan (E407). These are widely used in processed foods like baked goods, ice creams, salad dressings, margarine, chocolates and many pre-packaged convenience foods. They help create a smooth texture, prevent separations and extend shelf life. Emulsifiers are also found in some meat and dairy products, sauces, dips, and condiments. Their ubiquity in the modern food supply means many people consume emulsifiers regularly without even being aware of it.

How can we avoid emulsifiers?

Story continues below this ad

Read food labels carefully and choose products without added emulsifiers like carboxymethylcellulose, polysorbates and carrageenan. Opt for minimally processed, whole foods as much as possible. When dining out, choose simpler dishes without sauces or dressings that may contain emulsifiers. Avoid processed and ultra-processed foods.

Are there any alternatives?

Cook from scratch: Preparing meals from scratch and using whole ingredients allow you to control what goes into your food.

Choose alternative condiments and spreads: You can make your own versions at home using simple ingredients like oil, vinegar, and spices.

Avoid processed baked goods: Opt for home-made baked goods or seek out bakeries that use minimal or no emulsifiers.

Story continues below this ad

Look for alternative dairy products: Choose plain, unsweetened dairy products or seek out brands that do not use emulsifiers.

Tags:
blood sugar

Once an MP, rape-convict Prajwal Revanna is now a clerk at prison library

Cities4 hr ago

Former JD(S) MP Prajwal Revanna, grandson of former PM H D Deve Gowda, has been assigned clerical duties at Parappana Agrahara Central Prison after receiving a life sentence for rape. He earns Rs 520 per day and faces multiple charges stemming from four cases, with evidence including videos of the assaults recorded on his phone. He was found guilty in one case and still faces trial in the others.

View all shorts

Live Blog